Can't think of a theme, but here's some goals

[Erik25]

Keeping it simple again this time around. 

 

1. Do the workouts

• Currently doing Candito's 6-Week Strength program. I'm on the 5th week of my current cycle, so I'm projecting my new 1RM for the next cycle over the next few days. Then I can either test my new 1RM next week or restart. I'll be posting my workouts, but details are available here, though I think he's releasing a revamped version soon.
• Bonus goal: Find and sign up for a PL meet. 

2. Eat like you mean it

• Avoiding any specific numbers or goals this time around, but the idea here is to make intentional choices about what and how much I'm eating, as opposed to grazing or just eating what's available. Primarily I'll be eating to support my lifting progress, rather than attempting a bulk/cut. 
• Ideally I'll stay around the same bodyweight for now (260ish)

 

3. Get your read on

• I've got book ADHD, a self-diagnosed/made up mental illness, so I have a bunch of books that I've started and then given up on in the past 6 months or so. So my goal is to finish all of them. Most are pretty easy, but there's a couple Stephen King books that might take a little extra focus. 

1. Lord Grizzly
2. The One Thing
3. 59 Seconds
4. 'Salem's Lot
5. The Shining

[elvenengineer]

I also started the shining.... and haven't finished it.

 

I feel like I already know what is going to happen. Not my favorite thing with books.

 

I haven't read any of the others.  Good luck with your challenge!

[Erik25]

I also started the shining.... and haven't finished it.

 

I feel like I already know what is going to happen. Not my favorite thing with books.

 

 

Yeah, I've managed to avoid seeing the movie, but I have a general idea of what happens (I think everyone does). Usually I love King books, but this one didn't grab me like some of his other books did. 

[Erik25]

9/14/15 Workout

 

Squats 395x1-4: 4 reps achieved (knee sleeves, belt, wrist wraps, chalked bar/shirt)

     -Warmups: 45x10, 135x10, 225x4, 315x2, 345x2, 365x1 (last 2 sets sleeved and belted)

Deadlifts: 280x4, 290x4, 300x2

Yates Rows: 135x12, 185x12, 185x8

Romanian Deadlifts 225: 3x8

 

New estimated squat max: 431lbs

 

Next week I have the opportunity to: test new maxes, restart program with projected maxes, or deload week. I've got bench and deadlift to test still, and I'll decide what I'm going to do later in the week or over the weekend. 

[PMyrrh]

Yeah, I've managed to avoid seeing the movie, but I have a general idea of what happens (I think everyone does). Usually I love King books, but this one didn't grab me like some of his other books did. 

Ever read the Dark Tower Series?

[Erik25]

Ever read the Dark Tower Series?

 

I have, The Gunslinger was the first King book I read, I believe, and Wizard and Glass remains one of my favorite books. I thought about revisiting the series to try to break this streak, but since I hadn't read The Shining yet (which feels like blasphemy) I wanted to give that a shot. 

[Erik25]

Bench testing did not go as well as squat testing did on Monday. I think I flubbed my warmup this time and went too high before my work set, in addition to not being very well rested, and still feeling a bit beat up from Monday (upper back specifically was pretty tight). 

 

Bench 265x1-4: 2 acheived, w/ wrist wraps.

     -Warmups: 45x15, 135x10, 185x4, 215x2, 235x2, 255x1

Cable Row: 156x8, 168x6, 168x6

OHP: 105x8, 145x3 (+3 Push press), 135x6

Lat pulldown: 132x8, 156x6, 156x6

Close Grip Bench 3x12: 135lbs

DB Curls 3x10: 30lbs
Tricep Ext 3x12: 27.5lbs

--

 

Eating is going well. Eating to support testing 97% of 1RM is fun, trying not to overdo it. 

 

--

I brought The Shining to work today, so now I just have to use my lunch break to read instead of the usual internet browsing.

[Erik25]

9/18/15 Workout

 

Deadlift 405x1-4; 4 reps achieved. Belted w/ chalk. New PR

     -Warmup: 135x5, 225x2x4, 315x2, 355x1, 375x1

SLDL w/ DB 3x10 55lbs

Standing Cable Crunch 3x12 96lbs

 

New estimated deadlift 1RM is 441. 

--

 

Haven't decided if I'm testing next week or taking an easy week before starting a new cycle. My squat test affected my energy for a few days, so come Monday we'll see how I feel from the deadlift test today. 

[CourtnieMarie]

Simple goals are always good [emoji4] good luck with those books too! I'm a big reader but haven't read anyyyy of those! [emoji54]

[Erik25]

Simple goals are always good [emoji4] good luck with those books too! I'm a big reader but haven't read anyyyy of those! [emoji54]

 

Stephen King is always a winner, although I've had an easier time getting into his newer books faster than when I try some of his older stuff. 

--

 

I've been over-eating/eating poorly the last week or so and I've gained a bit of weight. Finally made the trip to the store last night and made lunch for today so hopefully I can get back in that habit again. I googled around a bit for a meal plan that I could just follow, but I might just have to do the work myself instead. 

 

Been eating a lot of subway, which is unfortunately the only real close option if I don't bring my lunch since I walk/bike to work. I think once I get my carbs back under control I'll shed a bit of water weight and have a better idea of were I am. Also been giving in to my donut addiction, so I've gotta knock that off. 

 

Took Monday-Tuesday off lifting as a mini deload, and I'm back to it tonight with lower body. Then next week i start the cycle again with my new weights. 

[Erik25]

Yesterday's workout was pretty rough. My sleep has been really bad all this week (4-5 hours or so) and I felt it yesterday. Also my hips were super tight and fighting me all the way. Cut everything short, and going to hit squats and deads lighter tomorrow to loosen up a bit before next week when I start up the program again. 

 

Also looking at bringing my own lunches again starting next week. Too much Subway for my dignity and my wallet. 

 

--

9/23 Workout

 

Squats: 345x4, 315x5, 315x2

Deadlifts: 225x8, 315x4, 315x2

 

9/24 Workout

 

Bench: 140x10, 190x10, 210x8, 215x6

Cable Row: 120x10, 132x10, 144x8, 156x6

OHP: (DB) 40x12, 45x8

OHP: (BB) 95x8, 95x8

Pendlay Row: 115x12, 135x12, 155x8, 205x6

Facepulls: 4x12 22.5lbs

Close Grip Bench: 3x6 185lbs

Tricep Exts: 4x10 32.5

[Erik25]

Did a solid meal prep this week, which has made not eating like an asshole a lot easier. Basically did Allan Thrall's meal prep, minus one of the carb options. Made kale, broccoli, bunch of chicken in the slow cooker, and white rice. I think I made just enough so I have it for tomorrow's lunch, so I might need a touch more next week. Overall, a much better choice than what I was eating last week. 

--

Workouts

 

9/26/15

Squat 4x6 315lbs

Bench 5x3 225lbs

Deadlifts 365lbs, assorted singles and doubles

5 sec pause squats 3x4 225lbs

Pause Bench 4x4 185

RDL 4x10 135lbs

 

9/28/15

Squat 4x6 345lbs

Deadlift 2x6 350lbs

RDL 3x8 225lbs

Cable Crunch 3x12 140lbs

 

9/29/15

Bench: 140x10, 190x10, 210x8, 215x6

Cable Row: 120x10, 132x10, 144x8, 156x6

OHP: 65x12, 95x12, 115x5, 135x2,2

Lat pulldown: 108x12, 120x10, 132x8

Cable Flys 3x8 32.5 each

DB Curls 3x10 25lbs

[Br0din]

I wish he would show counting out the cals and packing it, but its an interesting video.

[Erik25]

He's listed it out in some of the other prep videos he has, but in a response to a comment he says he doesn't count macros/cals anymore and just makes sure he gets protein, fat, and carbs at every meal. When I prep again this weekend, I'll measure it out myself and post what everything comes out to. 

--

 

Found out today that the office next to mine is loaded with mold from a water leak last month, and I guess I'm quite mold sensitive. That would explain why all of my workouts have been such a garbage pile recently, as well as the brain fog, and general crappy feeling that I've had. I'm going to begrudgingly pause my workouts for the next couple days, and temporarily relocate myself to another area of the office next week until this is resolved. 

[CourtnieMarie]

You're office likely has mold insurance coverage so you could get reimbursed if you felt like you wanted to take a visit to the doc. Nice job on all the food prep!!

[Erik25]

Sorry for being MIA for a bit here. Ended up taking last week off pretty much entirely, but I'm back to it this week. I've run into something weird happening with my squat, likely a mobility issue somewhere, so I'm switching (for the time being) to a program with less squat frequency and volume, while keeping deadlift similar and upping the benching. It's a combination of three of the programs from StrengTheory. Pretty fun so far, and should keep my bench and deadlift moving while I play with my squat a bit. 

 

Also, I'm cutting again, so that's exciting. 

--

10/12/15 Workout

• Squat 6x6 320lbs (Achieved 3x6 before form breakdown)
• Bench 5x5 210lbs
• Pause Bench 10x3 135lbs
• Squats 135lbs: 15, 11, 8, 8, 8
• DB Curls 4x12 25lbs
• 20 minutes on stationary bike

10/14/15 Workout

Bench: 140x8, 165x6, 195x4, 195x4, 225x3, 225x3

Deadlift 8x3 330lbs

RDL 3x8 275lbs (straps)

Rows 185lbs: 8, 6, 5, 5 (cheaty Yates Rows a la George Leeman)

--

 

On the food front I successfully bulk made a bunch of breakfast burritos, which are so good I want to eat them at every meal. They're a little heavy on fat, but if you use ground turkey or something along those lines it would lighten it up. Macros and process as follows:

 

Yield: 8 big burritos

Total time: ~1 hour if you're slow like me

Ingredients:

• 18 eggs
• 32oz breakfast sausage
• 8 burrito sized tortilla
• 8oz mozzarella cheese
• Salsa as desired

Macros

• Total Cal: 746
• Protein: 39g
• Fat: 48g
• Carb 38g

 

 

 

Cook sausage, then cook eggs. Place in separate containers. 

 

 

I used a food scale for measurements. I placed whichever ingredient I was using, zeroed out the scale, then scooped out 3oz of egg and sausage, then 1oz cheese. I used a cookie sheet for set-up so that I'd have enough room for the tortillas etc. 

 

 

At this point they are refrigerated, and have kept well so far in that plastic tupperwear. They take about 1:30 in the microwave to get hot, and the only concern is the sausage fat that tends to leak out of the bottom. I would definitely recommend these. I might migrate the remaining ones to the freezer in a day or two. 

 

[Erik25]

I've been pretty lazy about updating for most of the challenge, but I've stayed on track despite that mold issue that sidelined me early on. Moving forward, I'm going to keep cutting and doing this 3-day a week program I've got going. I'll just give my last couple workouts. 

 

10/16

Bench 225 AMRAP=9 reps

Squat 315 3x2, 225 2x5

Sumo DL 275 3x6

Cable Row 168 3x8

Curls 35 DB 3x8

 

10/19

Bench 225 4x3, 210 3x6

Squat 340 5x5

DB Curls 30 4x12

 

10/21

Bench 140x8, 170 2x6, 195 2x5, 210 2x4, 225 3x3

Deadlift 350 6x3

RDL 225 4x8

Yates Row 155 4x10

Grip training 30sec static hold 2x2 95lbs

Cable Fly 32lbs 4x10

Reverse Fly 7.5 4x10

 

10/23

Squat 365 1x5, 3x3

Bench 225 AMRAP=4 reps

Assorted accessory work (curls, tripcep ext, closegrip bench, hammer curls)